Burpee squat

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart and your arms at your sides, ready to begin the movement.
2. Lower your body into a squat position and place your hands on the floor in front of you.
3. Step your right foot back, then your left foot, to land in a plank position, keeping your body in a straight line from head to heels.
4. Step your right foot forward, then your left foot, to return to the squat position, then stand up and repeat.

Form tips

• Start with a moderate pace to master the form, then gradually increase your speed as you become more comfortable with the movement.
• Engage your core to maintain stability and support your lower back throughout the exercise.
• Focus on keeping your knees aligned with your toes during the squat to prevent unnecessary strain on your joints.